WOD/Events

Holiday Schedule this week effects Thursday, Friday and Saturday. Holiday Schedule
Thursday: WOD 8am Only
Friday: WOD 10am Only
Saturday: Open Gym 9 – 10am
WOD 10am
WOD 11am
Free Intro WOD Noon
Open Gym Noon – 1pm
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Superset:
Bench Press: 4 x 7
Barbell Row 4 x 10
3 Sets:
12-15 DB Tricep kick backs
15 DB Push Press
18-20 Single Leg DB/KB Deadlift (9-10 each side)
*Rest as needed, No longer than :90 each round
Finisher:
Accumulate 5:00 OH Plate hold
45/25
FX: 25/15
* 8:00 Cap

Holiday Schedule this week effects Thursday, Friday and Saturday. Holiday Schedule

 Thursday: WOD 8am Only

Friday: WOD 10am Only

Saturday: Open Gym 9 – 10am
WOD 10am
WOD 11am
Free Intro WOD Noon
Open Gym Noon – 1pm

Tonight, 5-6:30pm:  FREE Chiropractice Adjustment by Arlington Pain and Rehab. Details Here
Tonight, 6:30pm: FREE CrossFit Intro Class. No experience needed
Tonight, 5:40pm: 30 Min Core Blast Class! With Maria Campana while Claire is out of town. Included in Platinum memberships, Use 1 class for Gold Memberships or pay $20 to drop in if you’re not a member
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Power Cleans:
00:00-15:00 Find a Heavy Single
15:00-16:30 Rest
16:30-18:00 ME Power Cleans at 80% of above
AMRAP 12:
30 Double Unders
10m Hand Stand Walk
10 Deadlifts 185/125, Fx: 135/95
Finisher:
5 x 5 Muscle Ups w/Medball 10/6
FX: 6 x 3 Muscle ups

Holiday Schedule this week effects Thursday, Friday and Saturday. Holiday Schedule
Tuesday: FREE Chiropractice Adjustment by Arlington Pain and Rehab. Details Here
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Strength/Skill Schedule This Week
Monday: Back Squat
Tuesday: Clean
Wednesday: Bench Press/Barbell Row
Thursday: Thanksgiving Themed MetCon
Friday: Deadlift
Saturday: Snatch
Sunday: KB Snatch
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Back Squat:
3 x 7 (ME)
*Working Sets start at 83%
4 Rounds:
21 WBS 20/14
15 Box Jumps 24/20
9 T2B

Yoga today at 10am!! FREE for CrossFit members or $10 to Drop In for Non-Members
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Turkish Get Ups
3 x 8 (4 each Side)
EMOM 12:
Min 1: 5 TNG Power Snatches 75% of 1RM
Min 2: 3 Rope Climbs
Min 3: 8 Burpees
*Rotating Stations

FREE CrossFit Intro Class today at Noon. No experience needed just come on in! Bring a friend 🙂
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Deadlift
5 x 5 Across
400m run
100 Double Unders
10 Muscle Ups
40 Kettlebell Swings* 32/24, Fx:24/16
10 Muscle Ups
100 Double Unders
400m run
*20 air squat penalty each time you stop constant movement on the KBS
Finisher: 100 Sit ups for time

HEADS UP   The Mens locker room will be out of service until Friday, November 18th while the building completes some repairs. We apologize for any inconvenience this may cause.
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Push Press:
5 x 3 (ME)
AMRAP 3 x 3
15 4″deficit HSPU Fx: HSPU
200m run
25 WBS 20/14
2:00 Rest between AMRAPS
*Begin each AMRAP where left off
Finisher:
EMOM 6
2 Front Squat (ME)

HEADS UP   The Mens locker room will be out of service until Friday, November 18th while the building completes some repairs. We apologize for any inconvenience this may cause.
Tonight! Core Blast at 6:40pm. 30 Minutes of Core workout with Coach Claire.
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Misfits Complex:
18:00 to Find Heaviest Complex of:
1 Power Clean
1 Push Jerk
1 Front Squat
1 Hang Squat Clean
1 Split Jerk
* Courtesy of MisFitAthletics
5 Rounds:
10 SDHP 95/65
11 Toes to Bar
12 Push Press 95/65″
Finisher: 5 min handstand walking practice

HEADS UP   The Mens locker room will be out of service until Friday, November 18th while the building completes some repairs. We apologize for any inconvenience this may cause.
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Superset
Barbell Step Ups:
4 x 12 (6 each side) 95/65, Fx: 75/55
Dumbell Curl
4 x 10
Tabata
Air Squats
Row
Lunges
Sit ups
*not rotating